STRONG45 - Understanding Your Workouts

One of my goals with STRONG45 is to empower you through strength training. And part of that is help you learn the terminology and workout structures so that you can move forward feeling comfortable with any workout that is thrown your way. 

Below, I'll be breaking down some terminology as well as a full workout so that you know exactly what to do on each workout. 

First lets start with the terminology:

REPS: One complete motion of an exercise - For example, doing one pushup would be one rep)
SETS: A group of consecutive reps - For example, "2 sets of 10 reps on pushups" means you did 10 pushups, rested, and then did another 10 pushups.

STRENGTH SETS: One exercise followed by rest (this can include multiple sets)
SUPERSETS: Combination of exercises performed consecutively without rest between exercises (rest happens after consecutive exercises)
INTERVALS: High intensity exercise followed by rest, then repeat in that fashion. 

Now that you have the terminology, let's break down one of the workouts on STRONG45:

THE WARM UP

Every workout on STRONG45 has a warm up. As you can see below, the warm up exercises are labeled "1A" and "1B" signifying they are a superset. 

That means for your warm up you will be doing 30-seconds of Air Squats followed by 30-seconds of Inch Worm. As you can see in the "Rest" Column, there is no rest during the warm up. That means you will be doing 2 rounds of this warm up back to back. 

STRENGTH SETS

Next, we have our strength sets. As you can see, you are doing 8-12 reps for 4 sets. Your rest will be 45-90 seconds between sets:

On your Strength Sets, you will be doing ALL sets on one exercise before moving to the next. So in this workout, you will do 4 sets of 8-12 reps on Goblet Squats with a 45-90 second rest in between. That means:

Goblet Squat: 8-12 reps
Rest 45-90 seconds
Goblet Squat: 8-12 reps
Rest 45-90 seconds
And so on until you finished the 4 sets.

After finishing your Goblet Squats, you would then move on to Dumbbell Deadlifts.

SUPERSETS

Next, we have our Supersets. As you can see in the image below, there are two separate supersets. The first superset is labeled 4A and 4B while the second is 5A and 5B. 

On your supersets, you will be moving from one exercise to the next without rest. At the end of your superset, that is when you rest. For example...

Superset 4 would look like this:

4A) Dumbbell Hip Thrusts: 12-15 reps
4B) Reverse Lunges: 10-12 reps per side
Rest 45-90 seconds then repeat for a total of 3 rounds.

Once you complete all 3 rounds on your first superset, you would then move on to your second super set!

HIIT FINISHER

HIIT is simply a combination of intense exercise and rest. So in this finisher below, you will be doing a 30-15 interval. That means 30-seconds of exercise followed by a 15-second rest. So take a look at the layout of the finisher below and then see explanation below image:

So to break down this HIIT finisher, it would look like this:

Incline Pushups: 30-seconds
Rest 15-seconds
Air Squats: 30-seconds
Rest 15-seconds
Modified In-n-Outs: 30-seconds
Rest 15-seconds and move back to the top...

As you can see, we've got some fun and different styles in each workout. 

I hope this was helpful, and just know that if you have any other questions, please reach out :)